turkey chili with spaghetti
PREPARATION: 10 MINUTES, COOKING: 25 MINUTES
2/3 cup (160 ml) low-fat plain yogurt
1 scallion, finely chopped
4 tablespoons (60 ml) finely chopped mixed fresh herbs, such as parsley, cilantro and
1 tablespoon (15 ml) canola oil
1 large clove garlic, crushed
1 onion, finely chopped
2 red or green peppers, seeded and finely chopped
1 1/2 teaspoons (7 ml) cayenne pepper, or to taste
2 teaspoons (10 ml) ground cumin
1 teaspoon (5 ml) dried oregano
1 pound (500 g) ground turkey
2 cans, 141/2 ounce (400 ml), no-salt diced tomatoes
15 ounce (425 ml) can no-salt red kidney beans, drained and rinsed
freshly ground black pepper
8 ounces (240 g) whole-grain spaghetti
1 To make the topping, combine the yogurt with the scallion and herbs. Cover and chill until required.
2 Heat the oil in a large frying pan or saucepan over medium heat. Add the garlic and fry for 30 seconds, then add the onion and peppers and fry, stirring occasionally, for 5 minutes, or until softened.
3 Stir in the cayenne pepper, cumin and oregano and cook, stirring occasionally, for 2 minutes. Add the turkey and cook, stirring occasionally, until browned.
4 Stir in the tomatoes and kidney beans, then season with pepper. Bring to a boil, reduce the heat and simmer for 15 minutes.
5 Meanwhile, cook the spaghetti in a saucepan of boiling water for 10–12 minutes, or until al dente. Drain well.
6 Divide the spaghetti among four plates and spoon some of the turkey chili over each serving. Season with pepper. Serve topped with the herb-flavored yogurt.
Each serving provides
665 calories, 63 g protein, 16 g fat (4 g saturated fat), 63 g carbohydrate (14 g sugars), 14 g fiber, 302 mg sodium
TURKEY is a healthy source of protein. It contains zinc and many B vitamins, particularly thiamin, B12 and niacin. Turkey also provides iron and is a good choice because it’s very lean.
RED KIDNEY BEANS are low in fat and rich in low-GI carbohydrate. They provide good amounts of thiamin and niacin, and useful amounts of iron. They are also a good source of soluble fiber.
|turkey chili with spaghetti|